Dietary recipes for weight loss

Content of
  • Recipes of dietary slimming dishes: breakfast
  • Dietary salads: weight loss recipes
  • Dietary soup for weight loss: recipes
  • Dietary food: weight loss recipes
  • Dietary supper for weight loss: recipes

Dietary weight loss recipes will be useful when you want to taste deliciousand do not add extra pounds. They can be used not only by those who seek not to harm the figure, but also those who simply lead a healthy lifestyle.

If you lose weight or you are shown diet food, this is no reason for sadness. Dietary recipes for weight loss will help to rejuvenate and improve the body.

In order to dispel the myth of the monotony of dietary nutrition, your attention is given a whole selection of various dishes that have one common and very significant feature - low caloric value.

Recipes of dietary dishes for weight loss: breakfast

In different countries breakfast may vary. But they certainly must be easy, fast and belong to the category of "cook at home."

Dietary cocktails are great for a morning snack. In addition, they are an excellent way to lose weight.

Drink kefir for 20 minutes before eating. This is an excellent tool for weight loss belly. According to another version, a drink with spices is advised to drink after eating, as it speeds up the metabolism.

Using the rule of the golden mean, you can drink a portion before eating, and the rest after. Prepare the cocktail immediately before use.

Kefir cocktail with cinnamon

Ingredients:

  • 200 gr.low-fat kefir;
  • 4 g of cinnamon powder;
  • 6 g grated ginger;
  • 1 g red pepper.

How to prepare a cocktail with yogurt and cinnamon:

  1. Combine all spices and add them to kefir.
  2. Stir the drink thoroughly with a spoon.

Cocktail "Orange"

Cocktails for weight loss are not desserts, but they can be very tasty and attractive. Cocktail "Orange" will suit even children. The drink is made from vegetables and fruits of orange color.

So, the ingredients:

  • 1 Bulgarian pepper;
  • 1 carrot;
  • 1 persimmon;
  • 100 grams of yogurt or kefir.

Preparation:

  1. Mix all ingredients in a blender. If it does not, use a shallow grater.
  2. Pour the ground mass into kefir. The cocktail is ready!

You can make it with pumpkin, dried apricots and nuts. There are a lot of options.

Cucumber «Cucumber»

This is a very fortified drink. Therefore, it is especially recommended for adolescents. And, of course, you do not have to struggle with calories in kefir - it's only 31 kcal per 100 g of product.

Ingredients:

  • 1 fresh cucumber;
  • 100 g of green peas;
  • 5 broccoli inflorescences;
  • 3 ginger cut;
  • 100 g of kefir or mineral water.

How to prepare a cocktail "Cucumber":

  1. Cut cucumber and broccoli into pieces.
  2. Put them and other ingredients in a blender and pour kefir.
  3. Beat the cocktail so that it becomes homogeneous.
  4. If the cocktail is too thick, add more liquid.

Dietary salads: recipes for weight loss

The first place on the effectiveness is occupied by salads made from cabbage. However, the reasoning that such dishes are unattractive is erroneous. After all, for preparation you can start up different kinds of cabbage.

Red cabbage salad

Ingredients:

  • 0.5 fork of red cabbage;
  • 2 medium carrots;
  • vinegar on the bottom of the glass, diluted with water;
  • 0.5 tsp.salts;
  • 1 tsp.granulated sugar;
  • 0.5 fresh lemon;
  • 1 tsp.sunflower oil.
During cooking, take into account the peculiarity of red cabbage: it is more stiff than white cabbage. To make the salad turn out juicy, it should be very dented.

How to prepare a salad:

  1. Shred cabbage very finely.
  2. Suppress it with salt. You can use a blender or food processor.
  3. Carrot chop on a large grater.
  4. Thoroughly mix everything and put the sugar.
  5. Now make the gravy: combine the vinegar with lemon juice. At such refueling the sweet-sour taste, therefore the salad will turn out very piquant. You can do without lemon. It will still be very appetizing.

Pork cabbage salad

Peking cabbage is often used in dietary salads. By itself, it is much more gentle and softer than white. This light and tasty dish refers to Mediterranean cuisine.

Ingredients:

  • 6-7 leaves of Peking cabbage;
  • 10 green olives;
  • 300 g any soft cheese( Feta, Adyghe, brynza);
  • 2 tbsp.l.olive oil;
  • 1 tsp.lemon juice.

How to prepare a salad:

  1. Remove the coarse central part from the leaves of Peking cabbage.
  2. Rinse the sheets well and cut into cubes.
  3. Finely chop the olives.
  4. Combine cabbage and olives in a bowl.
  5. Fill the vegetables with lemon juice and olive oil.
  6. If the cheese is not salty, put salt in the cabbage.
  7. Scrunch the cheese on a fine grater into a crumb. Put it on top of the cabbage.
  8. With olives and lemon slices decorate the salad.

Salad salad with cabbage

Salad for losing weight "Salute" is very low-calorie, and its recipe is simple and affordable. The dish is prepared very quickly, because the products do not require heat treatment.

Ingredients:

  • 1 apple;
  • 1 cucumber;
  • 1 pear;
  • 1 carrot;
  • 200 g white cabbage;
  • 1 tomato;
  • 0.5 lemon;
  • 1 tsp.salts;
  • 3 tbsp.olive oil.

How to prepare a salad:

  1. Cut all the elements or simply chop.
  2. Stir thoroughly.
  3. Pour olive oil.

This is an everyday option for making salad. If you want to decorate a festive table with a dish, use a knife to cut the cheese in order to cut the carrots, pear, apple, cucumber. Lay out the shaped particles in a certain order, so that they resemble a salute.

Dietary salad with fish and beans

Ingredients:

  • 1 beet;
  • 2 carrots;
  • 2 potatoes;
  • 100 g of white beans;
  • 1 cucumber;
  • 100 g herring;
  • 1 onion;
  • 75 ml of olive oil;
  • 30 ml of red wine vinegar;
  • 20 g of mustard;
  • 5 g black ground pepper;
  • 5 g of sea salt;
  • 2 woken apples.

How to Cook a Vinaigrette:

  1. Wash white beans in iced water and leave overnight.
  2. Boil the beans in a large container until ready.
  3. Wash potatoes, beets and carrots.
  4. Sprinkle vegetables with olive oil, pepper, salt, sprinkle with herbs and wrap in foil.
  5. Bake vegetables in a preheated oven. They can also be cooked in a double boiler. So, they will keep their vitamins.
  6. Cool vegetables, clean and fine tune.
  7. Refill as follows: combine the olive oil, vinegar, mustard, ground pepper and mix thoroughly.
  8. Cut the herring in thin strips. Apples, cucumber and onion - cubes.
  9. Add the white beans and mix thoroughly.

Salad with chicken and cucumber

This salad with a calorie content of 100 kcal per 100 grams is perfect for dinner, if you add more green.

So, you will need:

  • 1 boiled chicken breast;
  • 1 apple;
  • 1 cucumber;
  • juice of half a lemon;
  • 3 tbsp.l.olive oil;
  • a bunch of fresh greens.

How to Cook:

  1. Cut the chicken breast, apple and cucumber into squares.
  2. Finely chop the greens.
  3. Combine the lemon juice, olive oil, pepper and salt. Season the salad with the prepared sauce.
Caloric content of salads is very low: cabbage with olive oil is only 32-38 kcal per 100 grams. Vinaigrette vegetable with butter - 61 kcal per 100 grams. Thanks to this caloric content, you can consume food almost unlimitedly.

Fresh salads are included in the diet menu from Svetlana Fus. The nutritionist has developed her own nutrition system, which, by and large, is a set of rules for healthy eating.

The advantage is that the diet does not contain exotic and expensive products. Personal experience of reducing the weight of Mrs Fus inspires confidence in thousands of followers.

Dietary soup for weight loss: recipes

Dietary soup with celery

This soup is suitable for eating and for breakfast too, so it is light and gentle.

Ingredients:

  • 1 liter of thick tomato juice;
  • 2 carnations;
  • 1 bay leaf;
  • 0.5 tsp.fennel seeds;
  • 0.5 tsp.dried basil;
  • 0.5 tsp.oregano;
  • 4 peas of black pepper;
  • 0.5 tsp.dried or fresh dill;
  • 2 stalks of celery;
  • 0.5 tsp.sugar and salt;
  • 0.5 tsp.lemon juice.

How to Cook Celery Soup:

  1. Mix all herbs with tomato juice.
  2. Close the pan with a lid and put it in the refrigerator for 12 hours.
  3. Then put the soup on the stove and simmer for 10 minutes.
  4. Remove from heat, strain.
  5. Add celery to the soup, cut into small cubes. Use ready-made soup hot.

Broccoli Slimming Soup

Ingredients:

  • 300 g of broccoli;
  • 1 onion;
  • 500 ml of broth from vegetables;
  • 200 ml of milk( or cream);
  • 1 tbsp.l.white flour;
  • 50 g of butter.

How to cook broccoli soup:

  1. Finely chop the onion and fry it in butter until frying.
  2. Cut broccoli into inflorescences and dip into boiling broth.
  3. Cook until done.
  4. Now place the broccoli in a blender and chop it.
  5. Put the broth again on a slow fire and add crushed broccoli, flour, milk, salt and pepper to it.
  6. Bring the soup to a boil.
In the same way, you can boil soup from zucchini, potatoes, cauliflower, pumpkin and other vegetables.

Such vegetable soups contain an average of 41 kcal per 100 g of product. With caloric calculation it becomes clear that thanks to such food it is possible to lose weight very quickly.

Pea soup

Traditional pea soup can not be attributed to dietary, as the combination of meat broth and peas provides a high calorie content. However, there is a simple recipe in which you can not use meat.

Ingredients:

  • 1 cup dry pea;
  • 4 potatoes;
  • 1 carrot;
  • 2 heads of onions;
  • 50 g of olive oil;
  • 1 bay leaf.

How to cook pea soup:

  1. Pour peas with vegetable broth and cook over low heat.
  2. Chop the onions and carrots. And after fry them on olive oil.
  3. Cut the potatoes into cubes and put them to the peas.
  4. When the water boils, add carrots and onions to the soup. Salt and pepper. Please note that until ready to cook, peas are cooked for 1 hour.

Soup with fish

Ingredients:

  • 100 g fish fillets;
  • 1 potatoes;
  • 0.5 carrots;
  • 0.5 root of parsley;
  • 1.5 liters of water;
  • a bunch of greens, salt to taste.

How to cook soup with fish:

  1. Cook fish fillets.
  2. Cut the vegetables with ice water and bring to a boil.
  3. Cool broth with vegetables and add fish fillets.
  4. Finely chop the greens and put it in the soup.

Dietary food: recipes for weight loss

Turkey under a vegetable garnish

From turkey, you can cook for dinner in 50 minutes.

Ingredients:

  1. 800 g turkey fillets( it is best to take pulp, for example, with turkey chicken drumstick);
  2. 1 onion;
  3. 1 carrot;
  4. 2 tbsp.l.sunflower oil;
  5. 1 paprika;
  6. 1 can of canned mushrooms( can be 300 g fresh);
  7. sprig of greenery( dill, parsley);
  8. 1.5 tsp.salt.

How to cook a turkey step by step:

  1. Cut the turkey into slices measuring 4 by 4 cm.
  2. Cut the onions into small cubes. Mushrooms - plates, and carrots and paprika - straws. If the champignons are too small, leave them whole.
  3. Heat the oil in a skillet and lightly fry the meat.
  4. Transfer the meat into a fireproof container and season with salt.
  5. Let the vegetables in the frying pan on the remaining oil.
  6. Transfer vegetables to meat and spread evenly over the surface.
  7. Salt and pepper a layer of vegetables.
  8. Preheat the oven to 150 ° C.
  9. Tare with meat wrapped in foil and put in the oven. Bake for about 30 minutes.
  10. Remove the container from the oven, sprinkle the meat with finely chopped greens. Serve with white rice.

Herculean porridge

Dietary cereal - an excellent tool for weight loss. They are a source of carbohydrates and they charge the body with energy for the whole day.

Among the porridges for weight loss, the first places are occupied by oats, buckwheat, millet, barley, oats and porridge from lentils.

Ingredients:

  • 1 glass of oatmeal;
  • 3 cups of water;
  • salt to taste.

How to cook a porridge of porridge:

  1. Get the croup of rubbish. Then rinse several times in cold water. And after that, pour cold water in the cereal so that it covers the rump for 2 fingers( or to whom it is simpler - 3 glasses of water).Then season with salt.
  2. Boil the croup in the liquid until it thickens. It will take about 7-10 minutes.
  3. Allow the kasha to brew.

Other porridges should be cooked in the same way: for 1 glass of cereal, use 2-3 glasses of water. The advantage of these dishes is that they can be prepared instantly in a multivariate. Kashi is used for breakfast, lunch or dinner.

Eggplant with cilantro according to Pierre Ducane's recipe

If you are a supporter of Pierre Ducane's diet, prepare eggplant with cilantro. Diet is a protein diet. But to replenish carbohydrates, the body in one way or another requires dishes from vegetables.

Ingredients:

  • 5 eggplant;
  • 5 tomatoes;
  • 0.5 bulbs;
  • 2.5 tsp.chopped cilantro;
  • 5 g of red ground pepper;
  • black pepper and salt to taste.

How to Cook Eggplant:

  1. Preheat oven to 200 ° C.
  2. Cut 3 aubergines, wrap them with foil and steam for 20 minutes.
  3. Cut the remaining 2 eggplants. Cook them in a little salted water.
  4. Baked vegetables cut into small slices and mix with onions, cilantro and finely chopped tomatoes.
  5. Put the vegetables in a saucepan and simmer over low heat.
  6. Boiled eggplants peel, cut and put to stewing vegetables.
  7. After 10 minutes, remove the dish from the fire. Serve it on the table hot or chilled. From rice will get a great garnish.

Dietary supper for weight loss: recipes

Carrot casserole

Ingredients:

  • From 6 to 8 carrots;
  • 1.5 cups of cream;
  • 4 tbsp.l.butter;
  • 1 tbsp.bread crumbs;
  • 4 eggs;
  • salt to taste.

How to cook carrot casserole:

  1. Remove the rind and cut the carrots into thin strips.
  2. Put out the carrots for about 20 minutes.
  3. Pass the vegetable through a sieve or grind in a blender.
  4. Place the rusks in cream and keep them there for 40 minutes.
  5. Mix the carrots, croutons and 1 tbsp.l.butter, pre-ground with yolks.
  6. Whisk the whites separately, add them to the carrot weight and sprinkle a little.
  7. Lubricate the baking dish with a creamy oil, then sprinkle with breadcrumbs.
  8. Put the casserole in there.
  9. Sprinkle the vegetable oil overhead.
  10. Preheat the oven and bake the dessert for 20 minutes.
  11. Cook the casserole for dinner with sour cream.
By the same rules, you can make a casserole from fish, from chicken, from cottage cheese, from meat. The point is to make minced meat and mix it with whipped eggs.

This mixture is conveniently baked in an oven. You can cook a casserole from vegetables. For example, from a pumpkin, zucchini, apples.

Dietary Easter

Ingredients:

  • 1 kg of low-fat cottage cheese;
  • 0.5 cups of sour cream;
  • 150 g of butter;
  • 100 g of powdered sugar;
  • various dried fruits and candied fruits.

How to cook the Easter:

  1. Put the curds for 4 hours under oppression. So drains excess fluid.
  2. Wipe the curd through a sieve.
  3. Rub sugar powder into butter and add to the cottage cheese.
  4. Place sour cream, dried fruit and candied fruit.
  5. All mix well and place in a specially prepared mold.

Chicken on the bottle

This dish turns crispy and with a uniform crust. Since the chicken is not fried for fat, its meat retains all the useful properties.

For cooking, you will need a bottle, but not a plastic one, but a glass one. Caloric value: 241 kcal per 100 g of product.

Ingredients:

  • 1 kg chicken carcass;
  • 1 lemon;
  • 3 tsp.grasses from Provence;
  • 1 tsp.salt, pepper. How to cook chicken on a bottle:
    1. Prepare a bird: remove excess subcutaneous fat, coat the carcass with herbs, pepper, salt inside and out. Make incisions on the breast and hide the wings there so that they do not burn.
    2. Take a bottle of glass and fill it with water for two thirds. Put a slice of lemon inside and a handful of Provencal herbs. Under the influence of high temperature the water will evaporate, from this a delightful fragrance will appear.
    3. Put the carcass on a bottle and place in a hot oven for 1 hour. The oven should have a temperature of 200 ° C.
    • How to understand that the meat is ready? When piercing a wooden toothpick, transparent juice will be released.
    • After you get the chicken out of the oven, let it lie down for 10 minutes. Then you can cut it into equal pieces.
    • As a side dish to a chicken, rice, baked potatoes or vegetables will do.

    Dietary fish

    Ingredients:

    • fish;
    • 1 lemon;
    • 2 tbsp.l.soy sauce;
    • 3 tbsp.l.olive oil;
    • sesame seeds;
    • 1 can of olives;
    • 8 lettuce leaves;
    • 1 bay leaf;
    • black pepper peas;
    • 1 onion;
    • salt.

    How to cook fish:

    1. Put the fish out or bake, adding bay leaf, onion and black pepper.
    2. Divide the prepared carcass into portions and remove the bones.
    3. Put salad leaves on the dish, and pieces of fish on top.
    4. Sprinkle the dish with olive oil, soy sauce, lemon juice and sprinkle with sesame seeds.
    5. Along the edges, spread the olives.
    Fish species, caloric content of which does not reach 100 kcal per 100 grams: cod, pike, carp, smelt, pollock, navaga, burbot, river perch, sturgeon, sea eel.

    Light and cheap dietary recipes with the indication of calories will help you to find harmony quickly and with pleasure.

    What should be nutrition when losing weight - recommendations in video:

    Low-calorie diet should not be synonymous with starvation. Make sure by your own example that the dietary recipes for weight loss are effective and so mouth-watering that they can feed loved ones and friends.

  • Mar 24, 2018
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